Today in our Winter Garden︱ Spring is in the Air #GardenCuizine

Today in Our Garden

South Jersey
USDA Zone 7a (formerly zone 6b)
February 24, 2014

What a winter it's been. We are so very happy to see the deep snow, slowly-but-surely, melting away. After taking a close look around today, it looks like Black and White kicks off the 2014 gardening season.  

We've had so much of the white stuff and are so ready to usher in some spring color, but ironically, some of the first blooms - Snow drops (Galanthus) - are white. Ours have buds and look just about ready to bloom. Contrasting, black pussywillows (Salix gracilistyla 'Melanostachys') are another of the first to bloom.

We plan on lots of spring cleanup this season. Thanks to the storms this winter, we have several large branches that broke off pine trees from heavy snow and ice. Yard and gardens always provide rewarding work. 

Gardening counts as physical activity! However, unless you're planning on moving serious mounds of dirt, going to the gym is still a good idea for weight bearing exercise.

As you can see, brown colors still dominate...memories of the harsh winter. Just keep reminding yourself that next month, just in time for National Nutrition Month, gardens will be warming up and full of vibrant color.

Rosemary showing winter damage

How did your yard and gardens fare this winter?

 * 

Spring is in the air at the 

Philadelphia Flower Show March 1-9

ARTiculture

To Celebrate National Nutrition Month

March is also a good time to sow veggie seeds 

indoors under grow lights.

Photos and blog post Copyright (C)2014 Wind. All rights reserved.

5 minute @RothCheese Blue Cheese Dressing and @Chobani Dip #GardenCuizine #SuperbowlXLVIII

5 Minute 

Blue Cheese Dressing and Dip

Making your own blue cheese dressing and dip is quick and easy, plus homemade provides you with more calcium and much less sodium and fat than store-bought. So, forget about using mayo and sour cream - use Greek yogurt for a healthy version that tastes just as good.

Chicken wings with blue cheese dip are one of the most popular foods for Super Bowl Sunday. According to the National Chicken Council, Americans will eat over 1.25 billion wings today on game day. Fast food blue cheese dips can be 5½ x’s higher in calories, 12x’s higher in fat, and 70mg lower in calcium than homemade blue cheese dip.

First of all, avoid "fried" chicken wings; bake your own wings to avoid consuming excess calories. For example, KFC original recipe whole wing 47g = 145 calories per wing; 370mg sodium per wing, and total fat of 9g in just one chicken wing.
 
Rather than dip your veggies or baked wings in high fat, high calorie, blue cheese dressing - make your own low fat, more nutritious version in 5 minutes or less!

Serves 3-6 
Ingredients

1/4 cup blue cheese crumbles (we used Roth Buttermilk Blue - a Wisconsin blue cheese made from Holstein cow milk. Creamy and tangy with a sweet finish)
1 cup plain Greek yogurt (we used Chobani)
1/2 teaspoon reduced sodium Worcestershire sauce
1/4 cup 1% milk

Putting it all together 
Combine yogurt and blue cheese crumbles in a bowl. Stir in Worcestershire and add milk to thin to desired consistency. Transfer to serving container. Recipe can be doubled as needed.

This recipe makes a flavorful salad dressing or party dip. We served this as our Super Bowl XLVIII dip for veggies and sweet potato chips.
GardenCuizine Homemade Blue cheese dip Nutrition Data: coming soon...
Pizza Hut blue cheese dip 1 serving: 42g: 220 calories; 24g fat; 440mg sodium; 20mg calcium (2%DV)
Blog post and photos Copyright (C)2014 Wind. All rights reserved.

Keep your eye on the Berry. Lingonberry that is #GardenCuizine

Lingonberries in the News

Today a report in MNT news highlights the possible obesity prevention benefits by eating Lingonberries. Have you ever heard of them? I didn't. Lingonberries are popular throughout Scandinavia.

Edible Lingonberries - also called cowberries, foxberry, alpine cranberry (Vaccinium vitis-idaea) - grow on low (6 to 12-inch) evergreen shrubs throughout the Northern Hemisphere. The plants prefer moist, acidic soil.

People in Sweden eat Lingonberries like we eat blueberries. Tart Lingonberries are often used in sweet jams, scones, pies and berry condiments. Of course, if you want to eat them to possibly prevent weight gain, it is best to enjoy them in protein smoothies or lower sugar culinary creations.

Animal studies have shown Lingonberries to have anti-inflammatory properties. In a recent study published yesterday at Lund University, in Sweden, the berries completely prevented weight gain in mice fed a high fat diet. Their study showed the berries to be high in polyphenols. 

Like most berries, Lingonberries contain vitamin C and antioxidants. With such positive press about Lingonberry health benefits perhaps we'll see more research and maybe even find them in US produce markets in the future. Keep your eyes open for Lingonberries!

Related Links
MNT Lingonberries 
Lingonberries Halt Effect of High-fat Diet
The Mighty Lingonberry
Blog post Copyright (C) Wind. All rights reserved. Photo taken by Bergsten in Sweden, courtesy of Wikipedia

Breakfast or Brunch Eggs in Avocado #GardenCuizine

Breakfast or Brunch

Eggs in Avocado

Protein-rich eggs and creamy, nutritious avocado go perfect together for breakfast or brunch. The dish can be made in a skillet or baked in the oven. I first discovered it thanks to one of my weight loss management patients who tried and liked a recipe she saw on The Chew.

Some cooks prefer to bake the egg in avocado with the skin on or some prefer to remove the avocado skin first and cook the egg and avocado in a skillet. We found that the egg whites did not cook through in the skillet since they were suspended by the avocado. So we removed the avocado skin and did a combination cooking method that browned the avocado in an oven-proof skillet first then finished and cooked the egg in avocado in a preheated oven. This ensured the egg to be food safe with the raw egg whites completely cooked.

Yields: 4 servings
Preheat oven to 350°F
 
Ingredients
2 avocados
4 eggs
paprika
olive oil
salt and pepper
fresh herbs - optional

Putting it all together

• Carefully slice around the avocado, cutting each avocado in half. Using a large spoon scoop out the avocado away from the skin - try not to break it. Remove the pits.
• In a large oven-safe skillet, add a little olive oil and heat over medium high heat.
• Add the avocado halves sliced side down. Simmer until golden and gently flip using a spatula.
• Crack an egg into each half, sprinkle with paprika, season with salt and pepper, and finish in a preheated 350°F oven. Garnish with fresh herbs from your garden!

Optional accompaniments: pan seared Canadian bacon and toasted bagels, whole grain bread or raisin bread. 

GardenCuizine Avocado Nutrition: ½ whole avocado 100g: calories 161; total fat 14g; total carbohydrate 8g; dietary fiber 7g (28% DV); protein 2g; Vitamin C 10 mg (17% DV); Vitamin E 2.1mg (7% DV); Vitamin B6 .25 mg (13% DV); Folate 82 mcg (21% DV); Potassium 488 mg (14% DV)

Excellent source: dietary Fiber, Folate
Good Source: Vitamin C, Vitamin B6, Potassium
Rich source of heart healthy mono and polyunsaturated fats

Avocados contain other nutrients including 25 milligrams beta-sitosterol (plant sterol) per 1-oz. serving. Plant sterols have been scientifically shown to help maintain healthy cholesterol levels.

Buon Appetito!

Related Links
Michael Symon's Eggs and Avocado with Tomato and Basil
California Avocado Nutrition 
Avocados, Cholesterol, and Plant Sterols 
Blog post and photos Copyright (C)2014 Wind. All rights reserved.
Note in the photo I only used 1 1/2 avocados not a full 2 as the recipe calls for since we were just serving 3 people this morning.

Hoppin' John w/ greens. Good Luck recipe for all Year #GardenCuizine #vegetarian

Vegetarian Hoppin' John makes a nutritious New Year's side dish that you can enjoy throughout the year. Hoppin' John is traditionally made with ground meat or a meaty ham bone or ham hocks. My version adds greens making it an ideal side dish versus a main course. 

• For a vegetarian main course with complete protein, serve Hoppin' John with greens over organic quinoa grain, brown rice, or other whole grain.

What if I overcook the beans?
If you overcook the beans, just puree them and make a hummus-type bean dip or make them into bean burgers or croquettes. Never toss out overcooked beans. Beans can add dietary fiber and nutrients to many recipes.

Hoppin' John (Frijol de Carita) with Greens  
GardenCuizine freestyle recipe (...meaning use your own measurements of ingredients. Beans, soups or stews never have to be "exact". However, ingredient measurements are noted below for those who prefer to follow a recipe)

Ingredients
2 cups dry Black-eye or heirloom Yellow-eye peas (Cowpeas) - reserve cooking liquid (We use dried beans and cook without pre-soaking. You can also use frozen or canned cowpeas.
1 strip Kombu seaweed* (optional; I use about a 6 inch by 1 inch piece)

2 tablespoons olive oil 
1 cup yellow Onion - chopped
1 cup Celery - chopped
1 cup Carrots - chopped
1 tablespoon minced garlic
1 tsp cumin seeds
1 tsp grated ginger
1/8 tsp dried thyme
pinch dried, minced hot pepper 
1 bunch fresh or 1 package frozen chopped spinach, turnip, collard or mustard greens

1/2 teaspoon salt 
ground black pepper
hot sauce - optional
fresh or dried parsley or other favorite herbs - optional

Putting it all together

• Rinse dried beans; place in stockpot. Cover with water - about 6 cups and add a small strip of wakame seaweed if desired. Bring to boil, simmer and slowly cook beans until tender but still a little firm. Drain and save any cooking liquid - set aside.
  
• Reusing the same stockpot, add olive oil over medium heat and saute chopped onions, celery and carrots. Stir in cumin seeds, garlic, ginger, thyme, and hot peppers. Add greens. Cover with a little bean cooking liquid or water and simmer until greens are heated through.
• Stir in cowpeas and simmer until the flavors all blend
• Season to taste with salt, pepper and optional hot sauce
• Stir in or garnish with chopped fresh parsley if you have it
• Serve as a side dish or over cooked brown rice or quinoa. Some chefs like Latin-Cuban-Puertorican cook Nydia Pichardo like to serve Frijol de Carita with coconut rice garnished with crisp plantain chips.

Good Luck and best wishes for a 

Happy, Healthy and Prosperous New Year!

Photo and recipe copyright (C)2014 Wind. All rights reserved. Rev 1/6/17.

Christmas Cranberry Pistachio Biscotti recipe #GardenCuizine

Christmas Cranberry  

Pistachio Biscotti

Red cranberries and green pistachios are the stars of these Christmas cookie jar favorites. I first saw this holiday combination dipped in white chocolate in Bon Appetit in 2003. Since then I've seen several variations online that seem to have dropped the anise seeds. I dropped the white chocolate instead. This is my take on a great holiday cookie with fruit and nuts that we always find time to make during the holidays. Enjoy!

Yields: approximately 6 dozen

Ingredients
1 pkg Craisins (or dried cherries)
3/4 cup orange juice
2 teaspoons whole anise seeds

4 1/2 cups unbleached all purpose flour
1 Tablespoon baking powder
1/2 teaspoon salt

12 Tablespoons unsalted butter
1 1/2 cups sugar
5 large eggs (1 for egg wash)
1 Tablespoon vanilla extract
lemon zest from 2 lemons

1 1/4 cups shelled raw pistachios 

Putting it all together
prepare 2 cookie sheets with foil or parchment; no need to spray
preheat oven to 350 deg. F

• Roast pistachios on a baking sheet; set aside to cool.
• Place orange juice, anise seeds and Craisins in medium pot and heat to boiling. Turn off heat and let sit until cool. After cool, allow to strain in colander.
• Meanwhile, sift flour, baking powder and salt. Set aside.
• In mixing bowl with paddle attachment, beat butter and sugar until light.

• Crack 4 eggs into measuring cup; add vanilla.
• Add 4 eggs to butter/sugar mixture one at a time, mixing well after each addition
• Slowly mix in flour mixture and lemon zest until just combined.
• Fold in nuts and dried cranberries.

• Divide dough and press and form into 4 logs directly on cookie sheets. Tip: wet hands under water and shake off excess to help prevent dough from sticking.
• Whisk remaining egg with a splash of water for egg wash. Brush logs with egg wash and bake until golden. remove from oven and cool on counter 20 minutes before peeling off foil from bottom. Move cookies to a cutting board and slice on an angle into 1/2 inch slices.

• Reduce oven temperature to 325 deg. F. Position sliced biscotti back on cookie sheets and bake again on each side for 10 minutes or until desired dryness.
• Cool completely before storing in airtight containers.

Merry Christmas!
Related Links
Pistachios, small nut - Mighty Nutrition 
Diana's Anise Biscotti

Recipe and photo Copyright (C)2013 Wind. All rights reserved.
Craisins are a registered trademark of Ocean Spray.

Warm up with homemade Broccoli Soup #GardenCuizine

Broccoli Soup

Afraid to make your own from scratch soup? If you're planning on using an instant broccoli soup packet mix, may I make a suggestion? To prevent sodium overload, only use 3 tablespoons rather than the entire packet as the directions often call for. Don't worry, your broccoli soup will still taste delicious! Broccoli soup is a nutritious beginners soup that can be easily made without using soup mix. 
 
Ingredients
2-3 cups chopped Broccoli: reserve 5-7 small florets
4 cups low fat milk
1 potato, peeled and chopped
1 tablespoon butter (optional)
1 tablespoon olive oil
1 cup onion, chopped
2 teaspoons minced garlic
pinch thyme (dried or fresh)

• 1/2 cup low fat shredded cheddar cheese and sea salt to taste
• OR 3 tablespoons* instant broccoli cheddar cheese soup mix

*Note: often times instant soup packets call for using the entire packet which would be far too much sodium per serving (often greater than 1,200 mg sodium) and not necessary. Do not use the entire soup mix packet! Instead, try using just 3 tablespoons to provide plenty of flavor. Taste and see for yourself. You can always add more. 

You decide if you want to add soup mix or not. Instant soup mixes often contain partially hydrogenated vegetable oils such as palm kernel and cottonseed oils, as well as flavor enhancers (disodium guanylate), corn syrup solids and artificial colors.

Serves 3-4

Putting it all together

• Saute onion in oil/butter blend. 
• Add garlic and saute until the onion is transparent. 
• Stir in the thyme, chopped broccoli and potato. 
• Pour in the milk. Bring to boil, reduce heat to simmer. Cover and simmer until the veggies are soft, stirring occasionally.
• Using an immersion blender, pulse the soup to a puree texture directly in the soup pot. 
• Stir in the reserved broccoli florets and cheese (or soup mix). Cover and simmer until florets are tender.
• Serve and enjoy with toasted whole grain bread. 

Photo and blog post Copyright (C)2013 Wind. All rights reserved.

No Shortening @SmartBalance @FAGEUSA Diana's PIE DOUGH #Healthy #HolidayBaking #GardenCuizine

No Shortening Pie Dough

Home baked pies are enjoyed by all during the Holidays. Many people I speak to may bake off a pie using a store bought crust. I encourage you to make the crust too! Store bought pie crust is convenient but lacks terribly in nutrients and is mostly empty calories. After several attempts at modifying pie dough to use less fat and no shortening, here is one that got two thumbs up from my family for our Thanksgiving pie last night.

Ingredients
Yields: 2 crusts

• 2 cups unbleached all-purpose flour
• 1 tablespoon sugar
• 1/4 teaspoon salt
• 7 tablespoons cold unsalted butter
• 1/4 cup Fage Greek yogurt* plain
• 2 tablespoons Smart Balance* oil blend
• 1/4 cup ice water

Putting it all together

Sift or whisk together the dry ingredients. Cut the cold butter into ¼ inch cubes and mix into the dry flour. If you are using a mixer, the paddle attachment works well. Drizzle in the oil. Mix in the cold water. Add yogurt one tablespoon at a time while mixing. When the dough starts to come together, turn the mixer off and finish pressing together by hand. Divide the dough into 2 balls and flatten into 1 inch discs, wrap in clear wrap and refrigerate or freeze until ready to use.

This all-purpose pie dough is soft and easy to work with. The taste is more like a butter cookie and will not be flaky as a crust made with shortening or lard. It works well for Pumpkin and fruit pies.

Happy Baking!

*Adding 2 tablespoons Smart Balance oil (a blend of mono and polyunsaturated fats: olive, canola and soy) adds vitamin E and 2,000 mg Omega 3's. You can use canola oil OR trans fat free shortening if you don't have Smart Balance. Also, I use Fage lowfat (2%) Greek yogurt, which adds calcium and protein to the recipe. 

Related Links
Diana's Pumpkin Pie recipe  
Blog post and photos copyright (C) 2013 Wind. All rights reserved. Revised 2015.
Greens in the photo collage: Cold hardy Arugula and Parsley harvested Thanksgiving Day!